Nutrition Frenzy

Morning Meal
1 slice whole wheat bread, toasted and topped with 1 Tbsp almond butter and 1 sm sliced banana
Coffee or tea

Midmorning meal
1/2 c fat-free vanilla yogurt with 2 Tbsp dried cranberries
1 glass water with lemon

Afternoon meal
Greek tuna wrap: 1 c romaine lettuce tossed with 3 oz drained chunk light tuna, 1/2 sliced tomato, 5 black olives, 1/4 sliced cucumber, sliced onions, 1 Tbsp red wine vinegar, and 1 tsp olive oil, wrapped in 1 whole wheat tortilla
1 glass sparkling water with 2 100% grape juice ice cubes

Midafternoon meal
1 apple
2 1″ cubes low-fat cheese
12 oz unsweetened iced tea

Evening meal
Onion-smothered barbecued chicken: 4 oz grilled chicken breast with 1 Tbsp barbecue sauce, topped with 1/2 grilled, sliced onion
1 baked sweet potato
6 steamed asparagus spears with 1 tsp olive oil

End-of-day meal
2 c air-popped popcorn sprinkled with 1 tsp grated Parmesan cheese
1 med orange

Nutrition info: 1,380 cal, 85 g pro, 208 g carb, 27 g fiber, 29 g fat, 5 g sat fat, 130 mg chol, 1,550 mg sodium

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ENERGY SAPPER: SLEEP DEPRIVATION

When you’re tired, you may feel hungrier than usual; lack of slumber disrupts hormones that signal your need for nourishment. Eating the right foods can help boost your energy and keep you satisfied without overeating.

Eat more:

Sleep-promoting nutrients “Certain vitamins and minerals have a profound effect on the quality of our slumber,” says Elizabeth Somer, RD, author of Food & Mood. “Getting adequate amounts of vitamins B6 and B12, calcium, iron, and magnesium can help you maintain healthy sleep patterns.” One key player is vitamin B12, which we don’t absorb as well as we age. The nutrient helps fight fatigue by building strong, healthy red blood cells. Several studies reveal that vitamin B12 may improve chronic insomnia by influencing melatonin, a hormone that regulates sleep cycles. Because B12 is found only in animal foods, such as turkey and milk, vegetarians and vegans may need to eat fortified foods or take a supplement.

Carbs at night Before you turn in, try a small bowl of oatmeal or a handful of whole grain crackers for their comforting carbohydrates. An all-carb snack increases levels of mood-lifting serotonin, which may help promote sleep.

Check back tomorrow for the conclusion.